I tried to push the complexes a bit harder this morning. The treadmill walk was hard today as well. It’s funny running the intervals is a lot easier than a brisk walk on me. For some reason the walking makes my shins hurt like hell!.
As I have said before I am an Ambien dependant sleeper. I use the old stuff the generic and I get about 4 hours of good deep sleep and the rest of the night is very light. I could try the time release but I’m too tight to spend the $$.
SO… the point of my story is this. I awoke about 2:30 am for my nightly trek to the bathroom. I guess my bladder has shrunk over the last decade pretty significantly… I walked thru the house, checked on Elvis, the rat terrier, the cat and the wife were taking up 2/3 of the bed.
The gas logs were humming away and all was well as I trekked off to the youngun’s room. I tripped over the youngun’s book bag, (damn near broke my neck), and finally made it into her room to watch her sleep. About the time I bent down to kiss her forehead; she awoke with a start, thru the 26 blankets, stuffed toys, and sleep stuff at me…
scared the ever-loving crap out of me! We both collected ourselves and laughed like hell It took me 10 minutes to gather up her stuff and get it all the the right spot in the bed. She was zonked back to sleep in 90 seconds, as it took me an hour to catch my breath. 4:30 am was there before I knew it…
Saturday morning workout:
OHP: 115x10, 135x8, 135x6, 135x8, 135x6
Assisted pull ups: 4xBW-80x4
T Bar Rows: 165x10, 2x165x8, 165x6
Lat pull downs: 3x120x10
Front dumbbell raises: 3x25x10
Chest supported rows: 115x10, 115x9, 2x115x8, 115x6
OHP’s and the Assisted pullups are done as supersets. They waxed my ass. I was reading about targeting reps so I tried that today. It made a big difference. I never gave that much thought until reading an article on the site. I’m a workout dumbass at times. I need to spend some money for some books and really think about this training.
The daughter is having 3 friends over today after choir practice to go to the movies. They wanted to take my work truck (something about the 3 of them sitting on the way back bench seat together) so I had to clean out my “office” this morning.
Now I have to run to Barnes and Noble for a b-day present for the wife’s nephew. I think I’ll get him some kind of weightlifting book. The kid has the makings of being one big strong SOB and is training.
Saw my first osprey on the river this morning. Spring is just around the corner!
The treadmill walk was hard today as well. It’s funny running the intervals is a lot easier than a brisk walk on me. For some reason the walking makes my shins hurt like hell!.[/quote]
As someone who shares your hate of all things cardio, I agree … though walking doesn’t bother my shins at all. I do high speed incline intervals followed by 30 minutes of incline walking three times a week. I’d rather gut-out the intervals than walk. I will say that even though I’m walking at a very brisk pace it still seems awfully slow after doing the high speed intervals. But that’s the only good news I can find in any of this.
I also do 30 minutes of steady state elliptical twice a week in addition to the intervals and walking on an incline for 40 minutes daily … it seems like a lot, but that’s the “norm” for me.
[quote]j_willy3 wrote:
Saturday morning workout:
OHP: 115x10, 135x8, 135x6, 135x8, 135x6
Assisted pull ups: 4xBW-80x4
T Bar Rows: 165x10, 2x165x8, 165x6
Lat pull downs: 3x120x10
Front dumbbell raises: 3x25x10
Chest supported rows: 115x10, 115x9, 2x115x8, 115x6
OHP’s and the Assisted pullups are done as supersets. They waxed my ass. I was reading about targeting reps so I tried that today. It made a big difference. I never gave that much thought until reading an article on the site. I’m a workout dumbass at times. I need to spend some money for some books and really think about this training.
The daughter is having 3 friends over today after choir practice to go to the movies. They wanted to take my work truck (something about the 3 of them sitting on the way back bench seat together) so I had to clean out my “office” this morning.
Now I have to run to Barnes and Noble for a b-day present for the wife’s nephew. I think I’ll get him some kind of weightlifting book. The kid has the makings of being one big strong SOB and is training.
Saw my first osprey on the river this morning. Spring is just around the corner![/quote]
Bench with 1 band: 135x10, 205x5
Bench with 2 bands: 3x225x5, 225x4, 225x3
Decline dumbbell press: 3x70x10
Speed incline press: 3x135x8
CGP in the Smith: 4x185x6
I spent the morning trying to achieve weight and rep targets. I have no real plan on what they need to be. I guess I better get my ass to researching. The time change robbed some of my intensity this morning. Still it was a good workout.
I made an interesting discovery. You CAN get in my gym before the lights come on! Apparently the gym’s computer doesn’t automatically change with daylight savings time. So at 4am “gym time” I was in there, benching by the lights of the Weather Channel and ESPN. One of my insomniac nights I am going to test my theory again.
I had to attend a birthday dinner for the wife’s nephew last night. The kid is really interested in lifting for his high school football career. We had a good talk; but its funny how his mom, the grandmother, his father, step father, and even my wife doesn’t get it. They think its a waste of time. Of course the first place they all migrated toward was the ashcan to fire up a Marlboro like addicts making a fix. (all but the wife…at LEAST she gets that!!) The kid still perseveres. For some strange reason he looks up to me. I’ll never figure that out. HA-HA we talked about lifting, blocking linebackers, defending pass rushes, trap plays, and whether or not he needs to take testosterone booster vitamins to make him more ‘aggressive’ in the weight room.
I embarrassed the hell out of him AND his mom with my reply… Go figure
Monday’s are starting to be hard again. I raised the weight on the complex (yes I know y’all can read that…) and add a set next time. I have to go back to intervals on the treadmill. the walks are diving me nutty. Plus for some reason they are hell on my shins! Regardless I’ll always hate cardio.
Shot my diet all to hell yesterday. It started with left over birthday cake for breakfast. (reminiscent of the Bill Cosby routine “Dad is great, feed us chocolate cake!”) We went to the beach with my parents where I did good 'till my daughter couldn’t finish her crème brule. There was more cake at my parents and I capped the day with pizza and beer. Needless to say I am way fast digesting carb loaded.
I’ve struggled with shin splints for as long as I can remember. Probably because I’m not consistent with the jogging (can’t really call what I do running). Last time I was in to see the Doc, I complained, and one of the things he said was that working out on an incline would usually make shin splints worse if you are prone to them.
Better workout but not if you have shin problems. Everyone’s different but that’s what he said. Between the shins and the shoulder problems, I’m not making much progress but I’m giving it a shot. Reading your posts helps (although sometimes I get ticked because my progress is so slow…)
Squat in the Smith: 135x10, 205x5, 225x5, 2x245x5, 205x5
Dumbbell ab thingies: 3x35x20
Decline leg raises 20 reps, 16 reps, 10 reps.
Pushups with feet on the big ball: 2 sets of 15
Typical Tuesday legs and abs day. Nothing exciting to report other than I did another exercise that is supposed to help with abs strength.
It’s geting warmer here and for some reason the deer are running rampant! I have almost hit 9 deer in the last 4 mornings. I was going to ride the Harley to work yesterday but almost hit 3 in my neighborhood. Deer and bikes don’t mix. So it was off to work in the truck… dammit!
[quote]mjnewland wrote:
Can you make a spear and joust with the deer on your bike? That would be fun, until you ran out of deer, or ran into a tree.[/quote]
[quote]skidmark wrote:
mjnewland wrote:
Can you make a spear and joust with the deer on your bike? That would be fun, until you ran out of deer, or ran into a tree.
I like the way you think.[/quote]
It would be a real challenge at 60 mph… Maybe my guys can rig a Mad Max kind of rig to steady the spear on my bike…
Squat in the Smith: 135x10, 205x5, 225x5, 2x245x5, 205x5
Dumbbell ab thingies: 3x35x20
Decline leg raises 20 reps, 16 reps, 10 reps.
Pushups with feet on the big ball: 2 sets of 15
Typical Tuesday legs and abs day. Nothing exciting to report other than I did another exercise that is supposed to help with abs strength.
It’s geting warmer here and for some reason the deer are running rampant! I have almost hit 9 deer in the last 4 mornings. I was going to ride the Harley to work yesterday but almost hit 3 in my neighborhood. Deer and bikes don’t mix. So it was off to work in the truck… dammit![/quote]
Hey - if you get tired of squatting in the smith, give front squatting a go. Keep ya from getting bored.
Squats in the Smith: 135x10, 205x5, 225x5, 3x245x5
Front Squat: 2x135x6
Dumbbell ab thingies: 3x35x20
Decline leg raises: 20 reps, 17 reps, 15reps
I took Skid’s advice on front squats. It’s funny how you realize the importance of hand spacing when you power clean. My first attempt my arms were way to close together. When I found the sweet spot then all was good and did a couple of nice sets. Strangely I found widening my grip made the pull easier too. DUH!! Guess I need to power clean more!
Had my monthly business meeting at the capital yesterday. I received validation about my lifestyle changes from a friend I haven’t seen in many months. It’s nice when your work is validated! Now I have to work hard to continue the journey.